Wednesday 22.03.2017


Scaled) 3 Rounds

21/15 Calorie Row

15 Jumping Pull ups

9 Burpees

Rx) 1) 3x3 Power Clean

2) 3 Rounds

21/15 Calorie Row

15 Pull Ups

9 Burpees

Comp) 1) 3 Rounds

21/15 Calorie row

15 Pull ups

9 Burpees

2) Recovery - with a running clock..

20:00 Bike

at 4:00... 5 Slow Inch Worms

at 8:00... 10 Alternating Samson Lunges

at 12:00... 15 Yogi Squats (Speal Warm-up)

at 16:00... 20 Wall Squats


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